5 Effective Ways to Lower Your Blood Pressure: Thanks for coming this page. Today we tell you 5 Effective Ways to Lower Your Blood Pressure High blood pressure is called the silent killer for good reason. It has no symptoms, but it’s a major risk for heart disease and stroke. And these are the leading cause of death in the world. So take a look on 5 effective ways to lower your blood pressure
5 Effective Ways to Lower Your Blood Pressure
Your blood pressure depends on how much blood your heart is pumping, and how much resistance there is to blood flow in your arteries. The narrower your arteries are, the higher your blood pressure. Blood pressure that’s less than 120/80 mmHg is considered normal.
01. Increase Your Activity Level and Exercise More
Sedentary older adults who participated in aerobic exercise training lowered their blood pressure by an average by 3.9 percent systolic to 4.5 percent diastolic. This is as good as some blood pressure medications.
As you increase your heart and breathing rates, your heart gets stronger and pumps with less effort. This puts less pressure on your arteries, and lower your blood pressure.
02. Lose Weight
If your are overweight, losing even 5 to 10 pounds can reduce your blood pressure. Plus, you’ll lower your risk of other medical problems.
A 2016 reviews of several studies reported that weight lose diets reduced blood pressure by an average of 3.2-4.5 mmHg.
03. Cut Back On Sugar and Refined Carbohydrates
Many scientific studies show that restricting sugar and refined carbohydrates can help you lose weight and lower your blood pressure.
A 2010 study compared a low carb diet to a low fat diet. The low fat diet included a diet drug. Both diets produced weight lose, but the low carb diet did much better in lowering blood pressure. The low carb diet lowered blood pressure by 4.5-5.9 mmHg. The diet of low fat plus the diet drug lowered blood pressure by only 0.4-1.5 mmHg.
A side effect of a low carb, low sugar diet is that you’ll feel fuller, because you are consuming more protein and fat. You’ll also lower your risk for other diseases, such as diabetes.
04. Eat Less Sodium, More Potassium
Cutting back on salt and increasing your potassium intake can lower your blood pressure. Potassium is a double winner: it lessens the effect of salt in your system, and also eases tension in your blood vessels. Some people are salt sensitive: A higher salt intake increases their blood pressure. Others are salt insensitive. They can have a high salt intake, and excretes it in their urine without raising their blood pressure.
05. Eat Less Processed Food
Most of the extra salt in our diet comes from processed foods and restaurant food, not your salt shaker at home. Popular high salt items include deli meats, canned soup, pizza, chips, and other snacks. Cutting down on processed food will give you less salt, less sugar and less fewer refined carbohydrates. All of this results in lower blood pressure.
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